WARM
std warmup
10 wallball bounce toss
10 wallball passes
10 wallball
MAIN
A. EMOM 5 Deadlift
5x5 @ 225
B. 10 min Clean & Jerk practice
10 @ 45# (drills)
5 @ 95
3 @ 115
3 @ 135
3 @ 155
C. 4 rounds, each for time. 3 min rest b/t
{
15 cal airdyne*
5 hang power clean 115#
5 burpees bar jump
}
*Our airdyne didn't have cals displayed, so we did sprints. First 2 rounds 45 seconds, then we reduced comparing to other people, to 30 sec.
Times: 1:10, 1:10, 0:55, 0:55
I added
D. HSHold practice
3 HSHolds, 20 sec each, for balance
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